1. Flexibility

2. Flexibility is… The ability of a joint to move through its full range of motion

3. Terms to Know Range of Motion (ROM): a joint’s potential to move. Joint: Place where two bones meet- may or may not move.

4. What can affect ROM? Joint Articulation-Joint articulation refers to how the bones, tendons, ligaments and muscles are oriented in a joint to permit certain range of motions. Some articulations provide only one range of motion, others allow a wide variety of movements. Suture, Hinge, Ball & Socket, Gliding, Pivot

5. What can affect ROM? Tissue Extensibility-Tissue extensibility refers to the elasticity and flexibility of the muscles and their surrounding connective tissues.

6. Terms to Know Ligament: Connects bone to bone over a joint. Ligaments are alike (bone to bone)

7. Terms to Know Tendon: Connects muscle to bone over a joint. Tendons tend to be different (muscle to bone)

8. Flexibility is… ADAPTABLE Increases in response to regular program of stretching. Decreases with inactivity SPECIFIC Flexibility in one joint does not mean flexibility in all joints. Which SPORT principles do these relate to?

9. What can affect ROM? Muscle or Fat Mass- Extra fat or muscle mass may inhibit a joint's normal range of motion by physically blocking its path of movement

10. Stretching Techniques Dynamic Stretching: Continuous and Controlled Movement through a joint’s ROM Example: Marching Soldiers Most appropriate for WARM UP

11. Stretching Techniques Static Stretching: Maintain a stretch at the end of a joint’s ROM Example: Hurdler’s Stretch (hold for 10 seconds) Most appropriate during a COOL-DOWN

12. Stretching Techniques Active Stretching: An active stretch is one where you assume a position and then hold it there with no assistance other than using the strength of your agonist muscles A muscle is stretched by a contraction of the opposing muscle. Passive Stretching An outside force or resistance provided by yourself, a partner, gravity or a weight to stretch. You are relaxed and make no contribution to the range of motion. Instead, an external force is created by an outside agent, either manually or mechanically.

13. Stretching Techniques Band/Partner Stretching An outside force or resistance provided by yourself, a partner, gravity or a weight to stretch. Example: Partner Straddle Stretch

14. Stretching Techniques Proprioceptive Neuromuscular Facilitation (PNF) Partner assisted stretching using a contraction followed by a period of rest and then a further stretch as you breathe out.

15. Stretching Techniques Yoga: A muscle is stretched by a contraction of the opposing muscle. Example: Contract shin to stretch calf. 8 Minute Yoga

16. Stretching Technique Ballistic Stretching Bouncing while stretching NOT RECOMMENDED! Why?? Can lead to injuries. Be careful not to do this when doing dynamic stretching!

17. Benefits of Flexibility Prevents Injuries (decreases severity of injury) Decrease muscle soreness following exercise Improve Performance Improved Joint Health Good Posture Increased Relaxation Increased Blood and Nutrients to body tissue

18. What can affect ROM Injury and Disease-Pain from an injury or disease causes the muscles in the injured site to contract reflexively to avoid further damage, thus limiting the joint's range of motion. Such conditions include arthritis, bursitis, bruises, dislocation and sprains.

19. Injury Each joint has a normal ROM. The amount of movement in a joint varies greatly between individuals. Joints maintain a balanced ROM by regular use and stretching of the surrounding tissues (muscles, tendons, ligaments) Injuries to soft tissue surrounding a joint often reduce ROM due to swelling and tissue damage. Regaining ROM in a joint is one of first phases or injury rehabilitation and physical therapy. HOW ARE YOU GOING PREVENT THIS?!?

20. Guidelines for Flexibility Training Warm Up First!- do not stretch cold muscles. Stretch to a point of mild discomfort-should not be painful. Hold stretch 10-30 seconds, rest 30-60 seconds and then repeat. Perform all exercises on both sides of the body. Don’t forget to breathe!

21. Exit Slip/Review Slip-choose one question and complete 1. How can we improve our flexibility? (use the FITT Principle to answer this question, and parts of the SPORT Principle) 2. What was your favorite type of flexibility? when should we use this type of flexibility? and why?